Quinoa Mediterranean Salad
This refreshing Quinoa Mediterranean Salad is a delightful twist on the traditional tabouli, utilizing quinoa instead of cracked wheat for a lighter and gluten-free option. Bursting with fresh, vibrant ingredients like juicy tomatoes, crisp cucumbers, and fragrant herbs, this salad is perfect for a light lunch or a side dish at gatherings. With its reduced olive oil content, this version is not only healthier but also showcases the natural flavors of the vegetables and herbs, enhanced by a zesty lemon dressing. Serve it chilled for the best taste and enjoy a taste of the Mediterranean in every bite!
N/A
Servings
125
Calories
12
Ingredients
Ingredients
quinoa
2 cups (cooked)
tomatoes
1 large (chopped)
persian cucumber
1 large (chopped)
fresh parsley leaves
2 cups (chopped fine)
fresh mint or cilantro leaves
1/4 cup (chopped fine)
scallions
2 (sliced)
fresh lemon juice
2 tablespoons (freshly squeezed)
olive oil
1 tablespoon
balsamic vinegar
1 tablespoon
ground coriander
1/2 teaspoon
salt and pepper
to taste
red pepper flakes
1 dash (optional)
Instructions
1
Start by cooking the quinoa according to package instructions. Once cooked, allow it to cool to room temperature.
2
In a large mixing bowl, combine the chopped tomatoes, persian cucumber, fresh parsley, mint (or cilantro), and sliced scallions.
3
Add the cooled quinoa to the bowl with the chopped vegetables and herbs.
4
In a small bowl, whisk together the lemon juice, olive oil, balsamic vinegar, ground coriander, salt, and pepper until well combined.
5
Pour the dressing over the quinoa and vegetable mixture, tossing gently to ensure everything is well coated.
6
Adjust seasoning with more salt, pepper, or red pepper flakes if desired.
7
Garnish with a sprig of parsley before serving. Enjoy cold or at room temperature.
Nutrition Information
2.25g
Fat
22.5g
Carbs
4.5g
Protein
3.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Quinoa Mediterranean Salad?
It is a refreshing twist on traditional tabouli that uses quinoa instead of cracked wheat for a lighter, gluten-free option.
Is this recipe gluten-free?
Yes, because it uses quinoa instead of wheat, it is naturally gluten-free.
Is the Quinoa Mediterranean Salad vegetarian?
Yes, this recipe is entirely vegetarian and vegan-friendly as it contains no animal products.
How many calories are in this salad?
Each serving contains approximately 125 calories.
How much protein is in the Quinoa Mediterranean Salad?
There are 4.5 grams of protein per serving.
How much fiber does this salad provide?
This recipe provides 3.5 grams of fiber per serving.
What is the fat content of this recipe?
This salad is low in fat, containing only 2.25 grams per serving.
How many carbohydrates are in a serving?
There are 22.5 grams of carbohydrates per serving.
What kind of quinoa should I use?
You can use any variety of quinoa, but ensure it is cooked and cooled before mixing.
Can I use cilantro instead of mint?
Yes, the recipe allows for either fresh mint or cilantro leaves based on your preference.
What type of cucumber is recommended?
The recipe specifically calls for one large Persian cucumber.
How do I prepare the parsley?
The 2 cups of fresh parsley leaves should be chopped fine for the best texture.
What ingredients are in the dressing?
The dressing consists of fresh lemon juice, olive oil, balsamic vinegar, ground coriander, salt, and pepper.
Is there a specific way to serve this salad?
It is best enjoyed cold or at room temperature for the most refreshing taste.
How many ingredients are needed in total?
There are 12 ingredients including the optional red pepper flakes.
Can I make this salad spicy?
Yes, you can add a dash of red pepper flakes to give the salad a bit of heat.
How do I garnish the salad?
Garnish the dish with a sprig of fresh parsley before serving.
Is this salad good for a light lunch?
Absolutely, it is designed to be a light and refreshing meal or a side dish for gatherings.
Can I prepare this in advance?
Yes, preparing it in advance and letting it chill allows the flavors of the herbs and dressing to meld.
What is the role of ground coriander in this recipe?
Ground coriander adds a warm, citrusy flavor profile to the dressing that complements the lemon.
How much lemon juice do I need?
The recipe calls for 2 tablespoons of freshly squeezed lemon juice.
Should the quinoa be hot when adding the vegetables?
No, you should allow the quinoa to cool to room temperature before combining it with the fresh vegetables.
How much olive oil is used?
This healthier version uses only 1 tablespoon of olive oil.
What kind of tomatoes should I use?
The recipe suggests 1 large chopped tomato, but you can use any variety of juicy, fresh tomatoes.
How many scallions are required?
You will need 2 scallions, sliced.
What is the texture of the salad like?
The salad is light and fluffy from the quinoa with a crisp crunch from the cucumbers and tomatoes.
Can I substitute the balsamic vinegar?
While balsamic is recommended, you could use red wine vinegar or apple cider vinegar as a substitute.
Is this recipe high in sodium?
The sodium content is not specified as salt is added 'to taste,' allowing you to control the amount.
What is the main flavor profile?
The flavor is zesty and herbaceous, highlighted by fresh lemon and fragrant Mediterranean herbs.
Is this salad considered a Mediterranean dish?
Yes, it uses traditional Mediterranean flavors like parsley, lemon, and olive oil, modeled after tabouli.